Murph on 50th

[Bill2380]

Friday 11/04/05

Clean 3-3-3 reps 135 lbs
Run 2000 meters
Clean 3-3-3 reps 135 lbs

Time 20:15

Could have done better if I hadn't eaten General Tso's chicken and fried rice combo for dinner. I can't understand how those Chinese girls who work at the Emerald Forrest all weigh abot 80 lbs. My dinner weighed almost that much. They must eat somewhere else. I'll have to eat extra good tomorrow.

[Bill2380]

Sunday 11/06/05

3 Rounds

Cable Pull Downs 200 lbs 21 reps
Hanging Leg Lifts 21 reps

Time 8:00

Watched too much sports Saturday. High School football 1opm, Penn State vs Wisconson 3:30, UFC till midnight. Lots of honey dos today. Walked 2 miles with wife and dog today.

[Bill2380]

Monday 11/07/05

Back Squat 1-1-1-1-1-1-1 reps

135/145/155/185/195/205/215

This is first time I've squated less than 8 reps in forever. Warmed up on bike and with bar only until my knees stopped making cracking noises. I really didn't know where to start. Obviously 135 lbs was too low. Didn't go below parallel to avoid knee surgery tomorrow. While weights are not great, at least I can now say that I squat more than I bench. Thank you Cross Fit.

[Marykaa]

Didn't go below parallel to avoid knee surgery tomorrow

Wise move I'm sure, and good going : )

[Bill2380]

Tuesday 11/08/05

Basketball night

8 full court 10 minute games. 3 16 oz Yingling Lagers. It doesn't get any better than this.

[Bill2380]

Wednesday 11/09/05

Complete as many rounds in twenty minutes as you can of:
95 pound Push jerk, 15 reps
24 inch box Box Jump, 15 reps
15 Back extensions

Sub sit ups for back extensions.

4 complete rounds 20 minutes. Box is in garage, weights are in basement. Lost some time walking between exercises. My legs were kinda dead from b-ball last night. Really didn't have a record setting performance in me tonight. I was only 4 {166} heart beats /minute away from certain death on last two sets of box jumps.

[hard_rox]

read through most of your log Bill, you're definitely posting some good numbers. keep it up and you'll handle 'Murph' with no problem.

thanks for the tip about substituting sledgehammer swings for the wall ball. i've got a sledge and a tire ready for just such occasions.

[Bill2380]

Thursday 11/10/05

50-35-20 rep rounds of:
Handstand push-ups
Pull-ups

Freaking Impossible

Sub 3 rounds 50/35/20
Seated Press 95 lbs
10/10/6/8/6/6/4
10/5/5/5/5/5
9/5/4/2

Cable Pull Downs 200 lbs
15/15/10/10
15/12/8
10/10

Time 34:30

Hardest upper body workout to date and I subbed bigtime. I'm toast from my lats to my neck. Did a few chin ups Tuesday at b-ball without too much pain. I think I'll work a few in next pull up routine. Probably no workout tomorrow, my son is coming home from college with his new girlfriend. How quickly they grow up. Guess I'm buying dinner.

[Bill2380]

Saturday 11/12/05

Bench Press 155 lbs 10/9/8/7/6/5/4/3/2/1
Deadlift 135 lbs 10/9/8/7/6/5/4/3/2/1
Clean 95 lbs 10/9/8/7/6/5/4/3/2/1

Time 41:30

Same workout as 10/21. That time was 49:30. I kept the weight the same to get a fair comparison and got an 8 minute improvement. Ya Hoooo. Dead tired.

[RacerBill]

Eight minutes is quite a difference! Great going!

[hard_rox]

nice work Bill. Linda sure is a tough one. You'll be in the mid-30's next time around.

[Bill2380]

Sunday 11/13/05

WOD
21-18-15-12-9-6-3 rep rounds of:
185 pound Front squat
GHD Sit-up

Modified to
Knee Extension 90lbs 21/18/15/12/9/6/3
Decline Sit Up 21/18/15/12/9/6/3

Time 8:30

Commited Cross Fit heresy today with the Knee Extensions but my hams and ass are sore as hell from yesterday's workout. Tried front squats but they hurt to damn much

[Bill2380]

Damn, a 5k tomorrow. I was hoping for some upper body work.

[Buk]

Crossfit is there to make you do the things you least want to do, but most need to do! Or think of it as punishment for doing knee extensions [img]/images/graemlins/smile.gif[/img]

Good job with Linda, you are hitting a time that almost warrents upping the weight! Your progress so far is impressive.

[Bill2380]

Monday 11/14/05

Think I had bird flu. Took a sick day fot the first time in 2 years. Layed around like a slug all day. No workout. [img]/images/graemlins/frown.gif[/img]

[Bill2380]

Tuesday 11/15/05

Felt good enough to play basket ball. Played the usual 90 minutes but had to play short court because 20 guys showed up. Hard to get excited about jogging about 50 feet. I did get a great shot block on "Crazy Fred" though.

[Bill2380]

Wednesday 11/16/05

For time:
Bike sprint, 1 mile
20 inch Box jump, 35 reps
GHD sit-up, 35 reps /sub decline sit-up
15 ft Rope climb, 3 ascents/sub cable pull down 200 lbs close grip
35 Slam-ball, 20 pound ball/subbed sledge hammer
35 pound Dumbbell walking lunge, 120 ft
35 pound Dumbbell hang squat clean, 35 reps
Ring dips, 35 reps/ subbed standard dips

Time 29:30

Holy Crap that was hard. Heart rate over 160 for most of lunges and all hang squat cleans. Last 8 dips took 3 mini sets. Just when you start to think that you're getting better at this the evil Cross Fit genius throws something like this at you. Great Workout.

[BamaDave]

Great job on all of these workouts, Bill. That was a huge improvement on the deadlift/bench press/clean one.

[hard_rox]

nice work yesterday, Bill. that looks like a nasty workout and you kept it under 30 minutes. Congrats.

[Marykaa]

That workout's HOT! <30 mins! you're amazing!

35 pound Dumbbell walking lunge, 120 ft

I get a little taste of walking lunges with 25 lbs DBs in my workout.. and my heart rate goes up as high as in HIITs .. They ARE something else!

(so is the rest I'm sure.. but don't know them ..)